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“Believe in yourself”, “No fear”, and Other Impossible Instructions

by Rolando Garcia III, Author of Intrinsic Excellence

If I want to be awesome, what I am supposed to do? In what order should I do it? And how do I know I have achieved the end goal and fulfilled my purpose for that day? In other words, we cannot simply will ourselves into being awesome, inspiring, and full of self-belief. Instead, these qualities are the results of clear, dedicated, and committed action.

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Gluteal Amnesia—And How to Fix It

by Dan John, Master RKC

I often joke to my audience that they’re “sitting on a goldmine.” The glutes might be the most important muscles in the body, but until recently, many have ignored this muscle family. The glutes are the foundation of power and the fountain of youth. Healthy glutes show the world you are young, vibrant and virile.

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Welcome to the KETTLE PRT

By Rob Miller, Sr. RKC and Katie Petersen, RKC Team Leader

The PRT acronym derives from the Navy’s Physical Readiness Test administered biannually to all of its personnel. Each branch of the military has a program designed to keep all sailors, soldiers and airmen fit for duty. We organized the KETTLE PRT to provide this sort of meaningful challenge to the civilian world, not only for people like Steve but also for trainers like us. Our friends and family needed this push to rediscover their motivation.

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Tailpipe: A New Concept

By Troy Anderson, DVRT Master Instructor, RKC

Usually, just standing while holding kettlebells in the rack position would seem boring, but that all changes when you are trying to catch your breath! All those wonderful "breathing muscles" automatically fire.

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Vertical Bird Dog

by Dan John, Master RKC

Recently, someone said they don’t do the bird dog exercise because it “bothers their knees.” I looked at the concrete floor and thought (for once!), “You know, a pad would work here.” But, the pad didn’t solve the problem, and bird dogs still hurt this person’s knees.

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Kettlebells Are Cool, But What About My CHEST?

By Phil Ross, Master RKC

One of the greatest advantages of using kettlebells and bodyweight exercises for chest development is that you’re also working your core, lats and stabilizers at the same time. You aren’t lying on a bench or tethered to a machine trying to isolate your muscles while leaving your core and stabilizers virtually untapped.

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Movement Towards Change

by Steve Opalenik

The first step towards change is realizing that there is a need or the potential for change itself. Deep down I knew I needed to change, but that rationale was hidden behind disbelief and self-doubt. I constantly reinforced the idea that I was fine, and that things would happen of their own accord. ​

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How to Enhance Your Whole-Body Strength Using Loaded Kettlebell Carries and The Spiderman Crawl

by Filip Dryla, RKC-II

Walking with weights is easy and safe, and delivers a head-to-toe workout, but unfortunately this activity is often missing in traditional gym training.

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What to Do Now: Advice for Personal Trainers

by Dan John, Master RKC

Personal training is an exploding field and, sadly, few people survive the first year. You might have the body and the knowledge, but the “Body of Knowledge” in the fields of health, fitness and performance will overwhelm you.

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Small Space, Little Time—Big Gains, Big Time

By Danny Kavadlo

There are many methods of progressing your push and making incredible strength gains. This is just the tip of the iceberg. True strength is acquired over time, with patience, intensity, consistency and hard work.

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